The day after OR Cheatapalooza

Max Distance Broad Jump
*you have 10 attempts to complete your max broad jump
*jump and record longest distance
7 feet 11 inches

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats 
12 Rounds + 5 pull ups

PICTURES!!!!!!

Well the challenge is over.  I've tried to stay strong as long as I could... now it is indulgence time!  This isn't part of the 70s big plan yet, this weekend is just about sacrificing to the demons.

Breakfast - Irish Car Bomb Cupcake, glass of whole milk, protein shake (whole milk, strawberries, whey, liquid vitamins, plain yogurt)

Its not even 9 AM and I am already in total system shock... maybe this was a bad idea.

Lunch - Moe's Billy Barou (nachos)
 Snack - Zone bar Tums... seriously.
(Planned)
Dinner -  CPK Jamacian Jerk Chicken... and maybe a beer or two
Dessert - I planned on getting some Ben & Jerry's but that may have to wait, the sugar is out of control

Last Challenge Food Log

Monday:

AMRAP in 15 minutes of
5 Push Jerks or Split Jerks @ 100lbs/155lbs
7 Clapping Push Ups
Row 125m
6rds + clapping

Breakfast - Burger patty
Lunch - Publix chef salad (no dressing, removed cheese)
Dinner - Paleo Meatloaf, spinach (accidentally left the left overs out overnight, through off my whole end game plan)

Tuesday:

21-15-9
Overhead Squat @ 85lbs/135lbs
Deadlift @ 155lbs/225lbs
19:37

Breakfast - Tuna, pecans
Lunch - 3 eggs, bacon
Dinner - Lemon pepper chicken breast, spinach, pecans

Wednesday:

(At home)
Ran 1 mile
50 sit ups
5 30-second plank holds

Breakfast - (skipped)
Lunch - 4 eggs, bacon
Dinner - Garlic pork loin, broccoli

Deep thoughts by Stuntman Mike are coming soon!

Beach day

WOD
Power Snatch 3 RM (didn't PR)
then...
Complete 5 rounds:
3 Snatch Pulls
3 Power Snatches
3 Snatch Push Press
@ 85

Brunch - 3 eggs, burger patty
Afternoon snack - 2 sun-dried sausages
Dinner - Pecan-crusted chicken (and a little apple cider vinegar), zucchini

burpees of shame

SWOD:
Deadlift 5-RM (add 5lbs from last WOD) @ 240

CFFB DWOD:
"On the minute"
Perform 2 Power Cleans and 2 Strict Chin Ups on the minute for 15 minutes.
*Complete Power Cleans @ 85% of 1 RM
*For every rep not completed, perform 1 burpee

End up doing 5 burpees of shame.

Cleans are a funny lift. I hit most of these without problem, then my body just decided... not thanks. I did a couple chin ups and mysteriously I could do power cleans again no sweat. (ok there may have been sweat)

Breakfast: Burger patty
Lunch: UFood grilled chicken, broccoli
Snack: burger patty
Dinner: Beef-kabobs (squash, onion & peppers), one bacon wrapped steak medallion

one week left

Wednesday
Breakfast - Burger patty, spinach
Lunch - Half rotisserie chicken
Dinner - Bacon-wrapped steak medallions, California veg blend

Thursday
SWOD:
Front Squat 5 x 3 to RM 135-145-155-(miss)-155-160(miss) [No PR for me]

DWOD:
Complete 10 rds for time of
2 Bench Press @ 135
10 Sledgehammer Strikes L & R
Sprint 20-M
Back Pedal 20-M

Breakfast - Pork loin
Lunch - Steak tips, broccoli
Dinner - Burger patty, California veggie blend

Free Cone Day

Its free cone day at Ben And Jerry's. Go to Ben and Jerry's between 12-8 and get a free ice cream. Any Flavor. There is one next to Outback on 41. Come on all you Paleo Challengers. You know want it. Indulge. DO IT!!!!

SWOD
Power Clean 5 x 3 @ 90% @ 145

CFFB DWOD:
Complete 7 rds for time of
Handstand Hold max time
10 Supine Ring Pullups
WAY EASIER ON PAPER


Breakfast - 3 eggs, 3 bacons
Lunch- Half a rotisserie chicken
Dinner - Garlic pork loin (I put pork loin in the slow cooker with 2 cups of water and a shit ton of garlic, hope it works out)

Ketone strip is starting to get redder!

Light at the end of the tunnel

Saturday:
Dumb Fran
21, 15, 9 reps of:
DB Thrusters 30 lbs
Chin Ups
8:22

Brunch - Crave - Corned beef omelet (they put hash browns in it, I removed most of it), milk
Dinner - Wing competition so it was a cheat, nothing breaded though, then steamed shrimp at Uptown Larry's
Snack - Strawberries, banana, almond butter, milk


Sunday:
Breakfast - hamburger patty, pecans
Lunch - hamburger patty, pecan
Dinner - Paleo New England pot roast (made by mt momz) <-- Pretty good but could use more seasoning.  


Ketone level: Beige

Total 2

Thursday:
Breakfast - Milk
Lunch - UFood - Sirloin tips, broccoli, peppers
Snack - Apple, pecans
Dinner - Sirloin tips, asparagus, squash, milk

Friday:
CFFB Total x2 @90% of 1RM
6 AM...
Power Clean = 150 (then set new 1RM @ 170)
Back Squat = 175
(going back in at 6PM for BP and DL)

Breakfast: Half a glass of milk... ugh.

So breakfast has been my weakest point of the challenge because I skip the meal rather than cheat.  I was good about having stuff ready to go at the beginning but that has tapered, then I started eating my dinner left overs but when I don't have any I am not prepared and end up skipping.  Since today was a total day, I wanted to make sure I ate after the WOD.  I had food ready (HB eggs, nuts, and strawberries) but unfortunately it is on my counter at home.  Of course accounting dropped off a bag of Einstein bagels this morning which is now sitting less than eight feet from me and wafting in my direction.  Why don't they ever drop off a carton of hard boiled eggs?

Update:  Someone also brought Enteman's donuts to the break room.  Luckily I didn't partake in any of the cheats by using Ben Stiller's technique of private relfection:




Lunch - Sweet Tomatoes salad bar... a carnivore's worst nightmare, all they had for protein were eggs & milk
Dinner - Burger patty and sauteed onion, milk
Snack - Banana, strawberry, almond butter, milk

My goodness my Guinness

Tuesday:
Breakfast - Milk
Lunch -Left over steak that didn't reheat well, lara bar, milk
Dinner - Chicken breast, milk

Wednesday:
 5-RM Deadlift @ 235
Weighted strict pull ups 5x1 8kg-12kg-14kg-16kg-20kg (fail)
8x200 meter sprints

Breakfast - Tuna, milk
Lunch -Scrambled eggs with shrimp (didn't turn out as good as it sounds), milk
Dinner - Chicken breast, broccoli, cauliflower, carrots, pecans, milk
Cheat: Two Guinnesses (that's Irish whole milk right?)

So I went out after work for St Patrick's Day for a "business" meeting and decided it was ok to break my no-alcohol-on-the-paleo-challenge pact since I was celebrating my heritage.  I know I am weak.  6 weeks, a new personal best since I was 21.  In other new, I am now a two beer queer.  I didn't get drunk but I could feel it.

crush or be crushed... (was crushed)

Breakfast - None.  I woke up late, blah, blah, blah this no breakfast thing is becoming a pattern.  A bad one.

Lunch -Bistro salad (I was trying to go out on a limb and get something new at UFood... but didn't.

SWOD
Squat 5x5 @150

CFFB DWOD:
AMRAP in 15 min of
5 Anyway Overhead @ 185lbs
10 Push-Ups
15 GHD Back Extensions
6+2pjs
(awful)

Dinner - Lemon pepper ham, raw carrots, cinnamon apples, milk
Snacks... I see some almond butter in my future

weekend, wings, and wunning

Did that count as an alliteration?

Friday
SWOD:
Power Snatch 8x2
95-100-105 (miss)-105 (miss)-95-95-95-95

CFFB DWOD:
AMRAP in 15 min of
3 DL @ 315lbs
5 HSPU
Sprint 50-M
5rds+3dls

Breakfast - Strawberry / milk shake
Lunch - Crispers Med salad w/ chicken (evoo, no feta)
Dinner - Chicken Tenderloins, sweet potato (for the big race)

Saturday
Komen Race: My first 5k or how NOT to prepare for a race.
I was lazy, I didn't sign up ahead of time but I live like five minutes away from Coconut Point so I figured I could just head on over there on game day register up and run with the rest of CFMET (or is it CFFMET?).  Anyways, I expected there to be a little traffic but a 50 minute buffer seemed plenty.  Well it was not.  I didn't get parked until 8:00 and as I was registering, the race started.  I still frantically looked for our team so I never even warmed up.  The second wave started so I started my iPod (it was 8:25) and ran, and ran, and ran, and ached, and thought about walking, but ran anyway.  I crossed the finish line at 8:56.  So by my watch ~31 mins but officially:

47:06.09 - 53 out of 57 in class, 928 overall... lame

So what I learned: Leave really early. Warm up. Get in the front of the start line. Post run freebies aren't paleo (except the water).

Breakfast (post-run)-  Milk, Larabar
Lunch - Selmon's Wings w/ yogurt ranch, broccoli (steamed but still ended up having butter)
Dinner - Wing competition testing sampler (sauces weren't paleo)

Sunday
Back on track:
Breakfast - Milk, eggs and onion
Lunch - Milk, tuna, spinach
Snacks - Pecans, Almond butter, milk
Dinner - At parents: Paleo Lemon tyme chicken, asparagus, grilled peppers & onions, milk

blog of shame

Lots going wrong in this entry. First of all the fact that I haven't updated in a week is bad. So lets start with...

Friday:
CFFB SWOD:
Power Clean 3, 3, 3, 3, 3 135-145-155-165(miss)-165(miss)

CFFB DWOD:
21-15-9
Bent Over Rows @ 95lbs
Strict Chin-Ups

Breakfast - Milk, banana & almond butter
Lunch - UFood Bistro salad w/ evoo, no feta
Dinner - Chicken breast, sausage, spinach, milk

Saturday:
CFFB DWOD:
First Determine Power Snatch 3-RM, then ...

5rds of
Snatch Pull
Power Snatch
Snatch Push Press
*Rest 2-min between rds
*Use 60% of 3-RM Snatch

(Don't remember, I will check the journal and update)

Breakfast: Eggs, sausage, bacon, milk
Lunch: Larabar, milk

***off to disney***

Dinner - Rainforest Cafe Plank Seared Salmon, mix veggies
After dinner drink (CHEAT CHEAT CHEAT) Sea salt caramel cocoa from Ghiradelli

Sunday (@ Hollywood Studios)
Breakfast - Skipped
Lunch - Turkey Froccia Sandwich, apple, milk (OK the plan was a turkey leg, I mean how more caveman can you get? Unfortunately they were out, so I found this sandwich that was stacked with meat. I was gonna skip the bread but I was so hungry, I gave in.
Dinner - Earl of Sandwich Mediterranean salad (chicken) no feta or dressing, milk

Monday:

Breakfast - Milk from Starbucks... my order confused them more than a Marble Mocha Machiato
Lunch - Earl of Sandwich Med salad, milk (also had a sip of Tomato Soup, I am getting that next time I am there and not on the challenge)

SWOD:
Squat "Speed" 10x2 @ 65% of 1-RM, :30 sec rest @ 135
Press 5x5 @ 145

CFFB DWOD:
4 rds for time of
Sprint 200-M
25 WBS @ 20lbs
=12:14

Dinner - (Fresh Market) Natural rotisserie turkey breast, brocoli, milk

Tuesday:

Breakfast - Milk, banana, almond butter
Lunch -  Bistro salad
Snack - tablespoon of almond butter, milk
Dinner - Left over turkey, cinnamon apples, milk

Wednesday:
Breakfast - Milk
Lunch - Bistro Salad
Snack - tablespoon of almond butter, milk
Dinner -  Chicken breast, pecans, cinnamon apples, milk

Thursday:
SWOD:
Bench 5x1 155-165-170-175(miss)-175(miss)

CFFB DWOD:
10 rds for time of
3 Front Squat @ BW
5 Ring Dips
7 KTE

Breakfast - Milk
Lunch - 1/2 rotisserie chicken (with my bare hands), strawberries, quart of milk
Snack - tablespoon of almond butter, strawberries
Dinner - Steak, pecans, cinnamon apples, milk

tues-weds-thur

Tuesday:
SWOD:
Deadlift 5-RM Set @240

CFFB DWOD:
AMRAP in 15 minutes
Max Rep Pushups
Sprint 100-yards
*Count pushups and rounds for score
=116 reps, 13 rounds

Breakfast - Eggs, chicken, milk
Lunch - Paleo Sloppy Joe, milk
Dinner - Paleo Mongolian Beef (sirloin, salt, minced garlic, honey, crushed red pepper, lime, red peppers, green onions, carrots, apple cider vinegar, coconut oil), milk


Wednesday:
Breakfast - Paleo Sloppy Joes, milk
Lunch - Bonless pork chop (fried in coconut oil), red pepper, baby spinach, strawberries, pecans, evoo, milk
Dinner - Citrus chipotle chicken (invented a orange, oj, lime, chipotle marinade) oranges, roasted red peppers & garlic, baby spinach, pecans, milk
Snack - banana & almond butter, milk

Thursday:
SWOD:
Front Squat 5x3 @ 140

CFFB DWOD:
21-15-9
Bench Press @40lbs DBs
Ring Dips (holds)

Breakfast - Sloppy Joe (its like a bottomless tupperware), milk
Lunch - Crispers Greek salad (minus feta cheese, plus blackened chicken)
Dinner - Baked cino-chipotle apples & pork, broccoli, milk

back

Sat:
No breakfast
Lunch - Egg salad, milk
Dinner - Chorizo stuffed pepper, milk

Sun:
Breakfast - decafe coffee
Lunch - Tuna & salad
Dinner - Paleo sloppy joes & veggies

SWOD: Squat 5x5 140-145-150-155-160
Press 10x2 @ 65% 1-RM, :30 sec rest @85

CFFB DWOD:
Tabata Sledgehammer Strikes
Rest 1-min.
Tabata Burpees
Rest 1-min.
Tabata Sledgehammer Strikes
*Score LOWEST round for each station.
11-4-11

Today:
Breakfast - Egg salad, milk
Lunch - Chargrilled-n-fruit salad
Dinner -  Sloppy Joes

sick... totally weak

Let's catch up with Monday:
Breakfast - Whole milk, nuts, coffee with milk (I know no protein or veggie bad bad)
Lunch - Bistro Chicken Salad from Ufood, EVOO for dressing made it much better
Dinner - Wicksdorf salad (more chicken and bacon this time)

SWOD:
Front Squat 3, 3, 3, 3, 3 125-135-145-155(pr)-165(miss)
Bench "Speed" 10x3 @ 65% :30 sec rest @ 115

CFFB DWOD:
5 rds for time of
Sprint 100-Meters
6 Left Arm DB/KB Power Snatch @25
6 Right Arm DB/KB Power Snatch @25
12 Pullups
@12:34

I was a little sniffely on Monday and just thought it was allergies but on Tuesday the full on cold hit me. I spared you all my germs at the gym so no training for me. Also I've flexed the paleo a little: Meds, Halls, and OJ that past two days. And while I really just want tomato soup and grilled cheese, I've resisted.

Tuesday:
Breakfast - A little bit of Wicksdorf salad, whole milk
Lunch - 2 eggs, chicken, whole milk
Dinner - Chorizo Stuffed Peppers (delicious), OJ, whole milk

Today:
Breakfast - 3 eggs, chicken, onion (but I only ate about 5 bites), OJ, whole milk
Lunch - Chorizo stuffed pepper, oj, whole milk
Dinner -Paleo sloppy joes (no bread obviously, so I am going to try using the pepper tops, i want to do this with a burger too, i think that would work better)
nasty hamburger patty, whole milk

I hope I am better for tomorrow,  I don't want to get behind.

Good morning

AMRAP in 20 minutes of
1 HSPU
1 Strict Pullup
1 Ring Dip
3 HSPU
3 Strict Pullup
3 Ring Dip
5 HSPU
5 Strict Pullup
5 Ring Dip
3 2/3 Rounds  Tried a little RX'd action but that didn't last long

Complete 5 rounds of the following:
3 Clean Pulls
3 Power Cleans
3 Push Press
3 Push Jerks
3 Good Mornings
*Perform at 60%-70% of 3 RM Power Clean
*Rest 2 minutes between rounds
65-75-85-95-105

Breakfast: 2 hb eggs, larabar (in between WODs)
Lunch: Steak, broc/cauli/carrots, walnuts, coffee w/ whole milk
Dinner:  Paleo Parade Picnic (not sure what that is yet)

HAMMER TIME!

UH OH UH OH UH OH!



SWOD:
Power Clean 3, 3, 3, 3, 3 - Establish 3-RM
125-135-145-155 (miss)-150 (new 3-RM)

DWOD:
"Hammer Gone Bad"
Complete 3 rounds of the following of:
Sledge Hammer Strikes Right - 1 minute
Box Jumps 20" - 1 minute
Sledge Hammer Strikes Left - 1 minute
Dumbbell Hang Clean 45 lbs - 1 minute
*Rest 1 minute between rounds
*Score total reps per round.
256

Breakfast: Milk, little bit of wicksdorf, coffee/milk
Lunch: Grilled chicken garden salad, whole milk
Snack: Banana & almond butter
Dinner: Steak, broccoli, whole milk (oh shit I am out now)

no hammer

 SWOD:
Squat 5, 5, 5, 5, 5 135-150-160-165 (pr) -170 (missed on 4)
Bench 5x2 @ 90% of 1-RM @ 160
Not enough time for hammer gone bad, gonna make it up Saturday

Breakfast: Left over Wicksdorf, whole milk
Lunch: Left over pineapple sausage, espresso w/ whole milk
Snack: Banana & almond butter
Dinner: Left over pineapple sausage, whole milk

day off hangover

Back to reality.

Got to CF late...

SWOD:
Snatch + OHS (surprise, surprise) 8x2 65-75-80-85-90-95 (missed 2nd)-95-100 (missed second)
Strict Pull Ups Max Reps x 3 sets, 3 min. rest (at home)

CFFB DWOD:
5 rds for time of
7 Deadlifts @ 185lbs
21 D/U
10:10


Breakfast - Glass of whole milk, handful of mixed nuts (running late to work, No time for love Doctor Jones!)
Lunch - Rotisserie chicken with the skin pulled off; quart of whole milk
Snack - Banana + Almond butter (hopefully), whole milk
Dinner - Pineapple Sausage Saute (hopefully), whole milk

long weekend for me

Took today off.

Saturday:
Breakfast - Meatloaf, half coffee / half whole milk
Lunch - Whole milk & ...
Ok this was where the cheating began. As part of COCK (Cook Off Champion Kitchen) league, I had to design a championship burger for the battle that evening.

I tried variations of what ended up being the top ranking burger:
--Fried green tomato (pan fried green tomato soaked in milk, covered in hush puppy mix covered in egg covered in breadcrumbs)
--80/20 Black Angus with beef bouillon and green chillies, rubbed with onion powder, garlic powder, crushed red pepper, rock salt, pepper, brown sugar and more spices I can't even remember
--Crescent roll buns with sauteed garlic and chipotle powder cream cheese spread

All in the form of a bite-sized slider. The thing went BAAM in your mouth, so it was dubbed the Ala-BAAM-a burger.  I won, I was a little surprised because the slider had a bunch of flavor, so much that it didn't really taste like a burger (partially due to the slider size).

Dinner - had a plethora of different bites of burgers that I won't even try to list.  Washed it all down with water.

Sunday:
Breakfast - whole milk espresso
Lunch - last of the paleo meatloaf
Dinner - Momz made me a "paleo" dinner... Pork chop, chicken breast, whole milk, sauteed onions, mixed steamed veggies (green and yellow squash, red pepper, onion, and green beans... yeah I didn't think about that last one until it was too late)

SWOD
OHS 5x1 85-95-105-115-125 (PR by 15lbs)
Press 5x5 @90% @95

CFFB DWOD:
4 rds for time of
Sprint 200-Meters
5 Hang Power Cleans @ 135lbs
Rest exactly 1-min. between rds
8 something

Breakfast - Compote with pulled pork, whole milk
Lunch - Sirloin tips & red pepper, whole milk
Snacks - pistachios
Planned cheat: Valentine's chocolate fondue w/ strawberries, apples, and bananas postponed due to lack of ingredient
Dinner - burger  patty, broc/cauli/carrots, whole milk